Weights 'R' Us

Weights 'R' Us

• Before starting, stretch and do a five-minute warm-up (a quick walk or stair climb).

• Use a pair of hand weights: three to five pounds each if you're a beginner, eight to ten if you're already working out.

• Count to three as you do the move, and as you return to the start position. Exhale as you lift, inhale on the way down.

• If you can't do more than eight reps, you're using too much weight; if you can do 15 without trouble, you're not using enough.

The Plan: During weeks one and two, complete all six exercises (this is called a circuit) for the number of sets listed. Starting with week three, increase the number of sets; by week six you should be completing three sets of each exercise. Do a circuit two to three times a week, giving yourself at least 48 hours of rest in between each session.

Chest Press, Starting Position

Chest Press, Starting Position

1. Lie on your back, knees bent, with heels tucked close to your butt. Hold a dumbbell in each hand, arms raised straight above your chest, with your palms facing away from you. Click arrow to see the next step.